” Did you know that what you eat directly after exercising – typically within two hours – can have a significant impact on the health benefits you reap from your exercise?

Consuming sugar within this post-exercise window, will negatively affect both your insulin sensitivity and your human growth hormone (HGH) production.

A recent study in the Journal of Applied Physiology found that eating a low-carbohydrate meal after aerobic exercise enhances your insulin sensitivity. This is highly beneficial, since impaired insulin sensitivity, or insulin resistance, is the underlying cause of type 2 diabetes and a significant risk factor for other chronic diseases, such as heart disease.

In addition, as HGH Magazine explains, consuming fructose, including that from fruit juices, within this two-hour window will decimate your natural HGH production:

“A high sugar meal after working out, or even a recovery drink (containing high sugar) after working out, will stop the benefits of exercise induced HGH. You can work out for hours, then eat a high sugar candy bar or have a high sugar energy drink, and this will shut down the synergistic benefits of HGH.

… If you miss reaching HGH release during working out, you will still receive the calorie burning benefit from the workout. However, you’ll miss the HGH “synergy bonus” of enhanced fat burning for two hours after working out.

This is an extremely important fact to remember if you want to cut body fat and shed a few pounds.

The University of Virginia research team demonstrated that carbohydrates are burned during exercise in direct proportion to the intensity of training. Fat burning is also correlated with intensity. However, the actual fat burning takes place after the workout, during the recovery.

This makes the “Synergy Window,” the 2 hour period after a workout, very important in maximizing HGH, once it’s released during exercise.

… If you are middle-age and want all the benefits from exercise induced HGH, then apply this strategy.”

Two Foods You Should Never Eat After Exercise

It would be best to AVOID all sugar and fruit juice for two hours after your workout, otherwise you will obliterate the growth hormone response and ruin the major benefit of the workout, which is to increase your growth hormone level. Remember that after age 35, your growth hormone levels radically decrease.

The reason why restricting these carbs after exercise works is that they will prevent the production of the hormone somatostatin. One of the primary purposes of this hormone is to inhibit the production of human growth hormone.

Virtually all exercises, certainly nearly all cardio or standard aerobics, fail miserably when it comes to increasing growth hormone. So if you decide to use the only type of exercise that will increase growth hormone, then it would be a shame to make a foolish food choice that would wipe out most of the benefit from doing these amazing types of exercise.

When you break your exercise session into intervals like this — short segments that alternate high intensity with a rest period in-between – you can dramatically improve your cardiovascular fitness and fat-burning capabilities in a fraction of the time.

This makes logical sense when you consider that, historically, long-duration exercise isn’t “natural.” Our ancient ancestors never ran for mile after mile without rest or recovery. Their exercise was primarily hunting — short bursts of exertion, followed by periods of rest.

By exercising in short bursts, followed by periods of recovery, you recreate exactly what your body needs for optimum health, and that includes both the production of growth hormones and the burning of excess body fat.

Please understand that the sugar and juice restriction are really intended for nearly everyone reading this whose primary purpose is to increase human growth hormone naturally, through exercise, to improve their health.

There is a very small group of elite and professional athletes who are actively competing, where increasing growth hormone is not their primary goal. For these athletes, consuming some carbs, preferably dextrose-based, in the recovery period is probably a good idea to improve their recovery time, as they are competing and not so concerned about long-term growth hormone levels.

It is also important to understand that the two hour post workout sugar restriction is for Peak 8 exercises NOT for strength training or, if you chose to, aerobic exercises. Since neither of these exercises increases growth hormone, there is not an issue with the sugar restriction within the bounds of replacing needs generated from the exercise.”

Bottom line:  If you are doing high intensity interval training and want to increase your HGH, avoid sugar and fruit juice after a workout.

If  you do not know what type of training is appropriate for you, schedule an appointment either in person or on the phone with JJ Flizanes of Invisible Fitness to evaluate your goals, your current fitness level and the plan that is right for you.

So I could cry.  And I might.

I have been working like a crazy person, causing ridiculous amounts of stress on my BODY because of juggling the book, the photoshoots, clients, STILL UNPACKING, and trying to have a life, a marriage and some down time.

I wanted the book to be out this year SO BADLY because I have focused ALL of my marketing an planning around the launch.  I also have been told I can not go after another book deal until it is out and I can use the sales as leverage to get a better book deal next.  AHHHHHH!!!!!

Ok, so besides the fact that I am venting to YOU (thanks for listening) and because I have worked hard to get this info to you in a nice, neat, pretty package for YOU to use and get benefit from, I wanted to use this situation since it JUST happened to show you how you and I can use set backs and transform them into a positive situation.

Let’s say you are working out, eating well and NOT seeing any results.  That can be frustrating!!  Yes???

Here is what you can do.

Start with looking at the BIG picture first. What are all the factors involved in losing weight??

1. Food
2. Exercise
3. Metabolism
4. Stress
5. Hormones
6. Detoxing (if you are high in mercury or other metals, your body will hold onto fat)
7. Sleep

Does your plan and all of your actions address all of these factors?  Most people only look at diet and exercise and do not realize that their hormones and metabolism will not let them lose weight.  Food is another example.  Many people have undiagnosed food sensitivities and keep eating foods that keep them fat or from losing weight.  And what about sleep?  If you are not sleeping well, your body is not recovering and that will throw off your hormones.

Before you decide to STAY frustrated, take a step back.  I will do it with my situation as an example. And yes, you choose to focus on it and stay stuck.   Negative energy won’t make it better.  It will motivate you to do something different but it won’t fix your problem.  Once you get the nudge of frustration, breathe, take a step back and see where the silver lining might be.

I was just told my book is getting pushed and is now coming out a year LATER than expected.  I am sad, bummed, pissed and have had a brief bout of worry.  So what do I do? I have created a complex, multi company marketing plan for the next 6 months around this book.

Well I first have to recognize and accept that I am not in control.  I can not change it.  Yet, I hate feeling powerless as well.

I feel really stupid that I have told EVERYONE it is coming out in Dec 2010.  That is what angers me.  But again, I have no control.

I am planning to launch something else soon that to this date, I have had little to no time to focus on.  So now I can.  There is also a degree of trust that I am being challenged to practice because I tell people my spiritual beliefs include trusting.  Well, here I am!

There is a reason for this whether I can see it now or not.

And what I am getting ready to launch sooner is much bigger than a book anyway and can help me create an even larger community who might be interested in the book when it does finally come out!  This would make a future book launch easier (and maybe even cheaper!).

If I choose to feel worried, mad, etc…. the only person who loses is me.

If I choose to FIND the silver lining and TRUST, I can release all fears and continue down my path with less emotional baggage.

There is a solution and a different perspective to ANY issue.  The fun part is that YOU get to choose it.  Let me know if you can use some coaching or help finding the solution for your issue!

Click here to view the embedded video.

So the day started off with a little stress.

Please note the full moon a few days before and the fact that my photographer and I were both on our “moon” cycle!!  I should not be surprised by what happened next.

Click here to view the embedded video.

I don’t remember what life was like prebook project right now.  I look forward to the day we are done writing it so I can start MARKETING IT!

But while we still have a little bit of time, please be in touch, post a comment if you can about what your needs are and what you look forward to learning from this book.

I will be happy to make sure your requests are met either with this book OR the DVD I will produce once the book is off to the printer.

Thanks for your support and feedback so far!

I am writing a book about abs.   What do you think about this?

Would you buy a book about abs? Well I hope so since I am writing it but seriously, is a book the best tool do you think for learning about how to use your abs?

The illustrations that will show you your anatomy will be great to get you in touch with your muscles and have a more intimate relationship with your core muscles.

The chapters on food and diet are good- it is always nice to have a list of recommended foods on hand to remind you of what you might not eat on a regular basis.

But when we get to the form of the exercises I cover in the book, is a book the tool you would go to?

See for me, it’s not.  Because I am a visual learner, I NEVER READ INSTRUCTIONS ( and my husband and parents will laugh at that) , I learn best when I see things in action.

this is why I will be producing a video to follow up this book.  Because I think some of the cues I give people that really work are hard to translate into words you will understand.

What do you think?

I realize I am not writing the book for me, I already know this info.  But I need,  NEED to know from YOU, how you learn.

Are you visual learner or instruction based in writing kind of learner?  What do you like or hate about instruction books?

Why would you buy it?

Why would you NOT buy it?

Are you planning to buy it?  I am asking this not because I want to take your orders now but because it’s nice to hear when I tell people about it, that they are truly interested in it.

This keeps me going when I am sitting here FRUSTRATED as I am now that some of this stuff doesn’t translate very well but it is all very very important.

Sigh.

Back to work.  Please help.

I love when I hit a chapter that I have already written!! It’s like Christmas because it goes so fast!!!!

Yesterday I recorded a video- fun food product review that I wanted to share here too!

Click here to view the embedded video.

Back to work !  I am in the flow…..

One of my friends and clients is someone who can speak anywhere at anytime and prepare very quickly but can not write AT ALL. These are her words.

There is no flow. Ever. Writing is painful for her.

Thank God that’s not me! But I will say that this book has some flow in parts where I am explaining something I have explained in a presentation or workshop in the past.

I speak often in front of groups so I can always find SOME words! Parts of this book for me are very easy to write.

And then there’s the rest.

All in all I will say that even though “to do” books don’t get me excited, I would be excited about all the different kinds of information I am giving in this WHOLE BOOK ABOUT ABS.

I am excited and anxious to get it done. The sooner it’s done, the sooner I get to start spreading the word and getting you excited about buying it.

And then maybe coming to the book launch event.

Or becoming a joint venture?

THAT gets me excited. The more people who have success with their body and health helps us all live happier lives.

Ok, back to the cave….

Now that we have a backyard and a pool, I have not really had time yet to enjoy any of it.

My stress level has been off the charts.  And I am not kidding.

In fact, Jeanne Peters and Dr Allen Peters of Nourishing Wellness were concerned about me because even in the medical world- stress is a factor for health.

Every aspect of high stress in life get a number to reflect the amount of stress placed on the body.  I think the scale goes to 100 and I haven’t taken “the test” yet, but was told I was over 100 if that is even possible.

So I am doing the best I can to stay focused and balanced so I don’t have a heart attack- no joke.

Today I went for a bike ride around the new neighborhood and did some resistance exercises outside on the deck when I returned.

Yesterday I decided to take most of the day off and watch movies and Sex in the City!  I needed an escape.

What do you do to alleviate stress in a healthy way?

How do you focus and balance in EXTREME stress?

I have had to take a lot of breaks for snacks and water too so my mind can run where it needs to in between trying to focus.  I’d say I have writer’s block but that wouldn’t be accurate. I have FOCUS block!  (and I am not surprised one bit)

Stress is serious people.  Do not underestimate what it does to your body.

Any advice would be greatly appreciated so feel free to write a comment so I can hear what you have to say!

I am glad I don’t have to come up with TONS of stuff because it’s hard for me as a trainer to find LOTS of interesting yet simple things to say about each individual muscle.

If you were a trainer or science of the body person, I would explain science and get very excited about it.

But since I know most people reading this will not get very excited but rather bored and confused, I am trying to find cute, find, simple, usable things to write out when it comes to EACH MUSCLE.

I can’t wait for feedback.

I want to know what you want to know.  I am happy to explain anything I can to answer all your questions.

So if you have some, please ask!  While I write the book, it would help me be more creative.

I get inspired working with people each day and find new topics to teach about because I am living them or you are struggling with them.

24 hours left before I turn it in.

I was without internet for 4 days.  That may seem like nothing but it’s amazing how LONG 4 days can be when you are on a deadline!

My new office has a view of our pool and patio outside which is amazing but it’s such a BEAUTIFUL day that I just want to go sit outside, nap, read and relax!!!

So as you can imagine, it COULD be slightly challenging for me today to FOCUS and write the book.  But I know I can do it…I just may need to take some breaks to enjoy the sunshine.  The cats LOVE the new place since the get to roll around on the concrete outside.

How do you stay focused on a day like today??